after work

3000m row 10:30

10-9-8-7-6-5-4-3-2-1
thrusters 135#
burpees

mackey 11:11
crunchy 15:51
tony 12:30

100 situps 2:19
100 pushups 3:09

tuesday run with tony

7 miles on the river.one hour

monday?

2000m row
6:51

back squat
3-2-1 five rounds

15 reps @ 225#
30 reps @ 135#
45 reps @ 45#

luke's locker run

5k warm up
1 mile cool down
4x 1 mile intervals
1 mile cool down

house broken into

power snatch
3-3-3-3-3
2-2-2-2-2
1-1-1-1-1

snatch balance
3-3-3-3-3
2-2-2-2-2
1-1-1-1-1

another fitness meeting...

For time:
30 medicine-ball cleans, 20-lb. ball
30 ring dips
30 medicine-ball cleans, 20-lb. ball
30 pull-ups
30 medicine-ball cleans, 20-lb. ball
30 push-ups
30 medicine-ball cleans, 20-lb. ball

mackey 8:50
crunchy 9:20

5 rounds:
every 5 minutes perform
1000m row
max 115# push press
22-17-19-23-19

mtb

20 miles gateway park

mondays

5 rounds not for time:
10 burpees
50' tire pull

amrap 10
5 front squat 135#
10 kbell swing 53#
15 situps

7 rounds + 8 reps

first mtb of 2015

gateway mtb

couple of laps.

two rounds

for time:
1-2-3-4-5-4-3-2-1
kbell thruster 53#
burpee
4:18
rest 5 minutes
3:40

a friday wod

amrap 10
10 deadlifts 275#
20 situps
mackey: 6 rounds + 7 reps
crunchy: 6 rounds + 13 reps

2000m row
7:12

7 mile run from university

my normal place. my normal shoes. my normal pace. under an hour

trail run with joey

2.19 mile trail run through bicentennial park

after two rest days

double under Helen
3 rounds
100 double unders
21 kbell 53#
12 pullups
8:32

tabata everything
pullup 72
pushup 117
situp 114
squat 145
total 448

Amrap 20

20 walking lunges 40#
20 pushups 40#

9 rounds

1 mile intervals

emom 10 minutes for 6 rounds:
run 1 mile,

6:40
6:24
6:30
6:45
7:22
6:36

another good run with the wife

2.27 from university trailhead

it was cold and windy and dark

coldest day so far...

death by wallball ladder:
22 rounds + 22 reps = 275 reps

10 rounds emom 3 minutes:
10 overhead squats
10 ghd
10 back ext

first run with joey

1.92 mile run with my wife on the river from my favorite place

monday run

10k down meadowbrook from the station

46:00

3rd of the year

50 rounds:
1 clean and jerk 185#
1 muscle up

amrap 5: burpees
mackey: 83
crunchy: 57

first overtime of 2015

front squat. ten rounds of 3-2-1 = 60 front squats
3rm 245
2rm 265
1rm 285

amrap10:
kbell 53#
burpees
Watson: 11 + 12
jake: 13 + 8
mackey: 13 + 22

annie
50-40-30-20-10
double unders
situps
mackey: 5:12
jake: 5:09

new year's day 2015 .. wod #1

ten rounds
5x deadlifts 315#
10x ring dips

ten rounds
5x shoulder to overhead 155#
10x pullups

Grace:
30x ground to overhead 135#
2:40